CrossFit WOD for Tuesday 11-7-2017

WOD

Nov 6, 2017

Strength/Skill: Spend 10 mins on technique. keep sets small to prevent fatigue. Metcon: Sustained effort around 85% effort. You should be able to have 60s-90s rest. Swings should be heavier but should be completed in 2 sets.

Warm Up: 2 Rds
20 Burpees-10 Hollow Rocks to Supermans-10 Banded Goodmornings-10 Cherry Pickers-10 Dive Bombers-100m Run

Mobility:
Banded Shoulder-Tricep Mash-calf stretch

Strength/Skill-8 min EMOM
1) 20-30s Kipping, Advanced: Butterfly PU, T2B
2) 10-20s L-Sit or L-Hold, Advanced: HS Walking

METCON- Every 5:00 x 4:

  • 500m Row (400 Run)
  • 50 DUs
  • 25 Russian Swings (L1 45/35 RX 53/45 +70/53)

Accessory
Accumlate 30 low set ring-rows

“If you fall, I’ll catch you.” – The Ground